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2900 calorie diet plan no. 2668. Explore our member meal plans with a daily calorie limit of 2900 calories. Many 2900 calorie diet plans to choose from.

2900-Calorie Diet Plans

A 2900-Calorie Diet plan created by Evlyn

2900-Calorie Diet
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Ontario, Canada
Total Calories: 2900
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2900 Calories Diet Meal Plan

2900-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2900-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
Nutrition Facts - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Fish & Seafood
Nutrition Facts - Fruit
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Soups
Nutrition Facts - Sweets, Candy & Desserts
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
81 g - INF%
Total saturated fat in this plan:
27 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
282 mg - INF%
Total sodium in this plan:
4213 mg - INF%
Total carbohydrates in this plan:
457 g - INF%
Total dietary fiber in this plan:
43 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended


Macronutrient calculation for this 2900 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
25 - 35%
Range in Grams
181 - 254
40 - 60%
Range in Grams
290 - 435
15 - 25%
Range in Grams
48 - 81
Based on
Selected Ratio
  Calculated Protein Limit
218 g
  Calculated Carbs Limit
363 g
  Calculated Fat Limit
64 g
652 Calories
  21.07   100.83   26.19
1042 Calories
  32.56   149.58   34.18
546 Calories
  41.79   64.56   13.89
660 Calories
  14.32   142.02   6.72
110 g
Below Range
181 - 254
457 g
Above Range
290 - 435
81 g
Within Range
48 - 81
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2900-calorie diet meal plan?

Evlyn created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Evlyn chose Blueberries - 1 cup blueberri, Cereal - Bran Flakes, Milk - 1 cup milk, Walnuts - 1/4 cup chopped, Water - 1 cup (8 fl oz) water. For lunch Evlyn chose Cookies - Oreo Chocolate Sandwich Cookies, Macaroni and Cheese - Macaroni & Cheese (Boxed), Water - 1 cup (8 fl oz) water. For dinner Evlyn chose Broccoli - 1 cup flowerets, Shrimp - Baked or Broiled, Soups - Won Ton Soup (Wonton), Water - 1 cup (8 fl oz) water, White Rice - Boil-in-Bag White Rice. For snack Evlyn chose Granola - Regular Granola, Pineapples - 1 slice pineappl, Sorbet - Fruit Sorbet, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 2900-calorie meal plan, Evlyn's total caloric consumption added to 2900 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Evlyn for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2900-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Jan 19th, 2021

Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2900 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 181 - 254 110 Fail
CARBS 290 - 435 457 Fail
FAT 48 - 81 81 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 181 - 254 110 Fail
CARBS 218 - 363 457 Fail
FAT 81 - 113 81 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 290 - 363 110 Fail
CARBS 73 - 145 457 Fail
FAT 97 - 129 81 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2900 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2900 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Cereal - Bran Flakes 2 256 7.52g 64.32g 1.76g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Walnuts - 1/4 cup chopped 1 191 4.45g 4.01g 19.07g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 652 21.07g 100.83g 26.19g
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Name Servings Calories Protein Carbs Total Fat
Cookies - Oreo Chocolate Sandwich Cookies 1 270 2g 41g 11g
Macaroni and Cheese - Macaroni & Cheese (Boxed) 2 772 30.56g 108.58g 23.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1042 32.56g 149.58g 34.18g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Shrimp - Baked or Broiled 1 129 20.55g 0.98g 4.23g
Soups - Won Ton Soup (Wonton) 1 181 14.17g 14.24g 7.06g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Rice - Boil-in-Bag White Rice 1 190 4g 44g 0.5g
  Total: 546 41.79g 64.56g 13.89g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Granola - Regular Granola 1 226 5.12g 40.18g 6.12g
Pineapples - 1 slice pineappl 4 160 1.8g 42.44g 0.4g
Sorbet - Fruit Sorbet 2 174 2.4g 40.4g 0.2g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 660 14.32g 142.02g 6.72g
  Total: 2900 109.74g 456.99g 80.98g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2900  Calories from Fat 729
% Daily Value*
Total Fat 80.98g INF%
Saturated Fat 26.66g INF%
Polyunsaturated Fat 21.48g  
Monounsaturated Fat 17.6g
Cholesterol 282mg INF%
Sodium 4213mg INF%
Potassium 0mg  
Total Carbohydrates 456.99g INF%
Dietary Fiber 43.1g INF%
Sugars 167.34g | ABOVE RECOMMENDED LIMIT: 25g 669%
Protein 109.74g
Vitamin A 61%
Vitamin C 338%
Calcium 102%
Iron 223%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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